The Financial Stress Paradox: How Money Worries Hijack Your Biology
Most people think financial stress is just about numbers in a bank account. But what if I told you that money worries literally rewire your body to make financial problems worse?
Here's the uncomfortable truth: financial stress doesn't just feel bad—it creates biological changes that trap you in cycles of poor health, bad decisions, and mounting debt. Our health is made up of six dimensions, including physical, mental, emotional, spiritual, environmental, and social health factors. Financial stress has hidden traps that impact all these dimensions of health.
Understanding this paradox is the first step to breaking free.
The Three Biological Traps That Keep You Stuck
1. The Stress Eating Trap
When you're financially stressed, you reach for cheap, processed comfort foods. In the book Ultra-Processed People, Chris Van Tulleken wrote about how this is a temptation that few of us are able to avoid anymore because of how the ultra-processed foods he calls UPFs are manufactured to be insatiable. This creates inflammation, diabetes risk, and heart problems - all expensive to treat. Medical debt then worsens financial stress, creating more stress eating. It's a biological trap and a nightmare for our physical health.
Here's what happens in your body: When cortisol levels spike from financial worry, your brain craves quick energy, usually in the form of sugar and processed carbs. These foods might cost less upfront, but they're setting you up for expensive health problems down the road.
The cruel irony? The very foods that temporarily soothe financial anxiety are the ones most likely to land you in the emergency room. And shockingly, medical debt is now the leading cause of bankruptcy in North America. Even with the access to healthcare that we have in Canada, this Stress Eating Trap extends into other factors that affect our health.
2. The Sleep Deprivation Trap
Financial worry causes insomnia, which reduces cognitive function, decision-making ability, and productivity. This directly impacts earning potential and job performance, worsening the financial situation that caused the sleep problems.
Sleep-deprived brains make objectively worse financial decisions. Studies show that after just one night of poor sleep, people are more likely to make impulsive purchases and less likely to comparison shop.
Even worse, chronic sleep loss can reduce your earning capacity by up to 2.3% per hour of lost sleep. If you're losing two hours of sleep per night due to financial worry, you're potentially giving up nearly 5% of your income, creating the very problem that's keeping you awake.
3. The Social Withdrawal Trap
Financial shame makes people isolate: skipping social events, avoiding friends, declining networking opportunities. But professional and social networks are crucial for financial opportunities. The stress response that makes you hide also cuts off your escape routes.
We see this played out in an exaggerated way in the Apple TV show Your Friends and Neighbors. In the show, Jon Hamm’s character loses his job and to keep up with the Joneses, he resorts to stealing expensive watches and jewelry from the neighborhood. As his life seems to spiral out of control, he becomes more isolated from his friends and the connections that could provide him with a more lawful way out of the situation.
Think about it: When was the last time you turned down a social invitation because you "couldn't afford it"? That shame-driven isolation doesn't just feel lonely; it's economically devastating.
Research shows that 70% of jobs are never advertised publicly. They're filled through networking. When financial stress makes you withdraw from your social circles, you're cutting yourself off from the very opportunities that could improve your situation.
The Neuroscience Behind Bad Financial Decisions
Here's where it gets really interesting: Financial stress activates the same brain regions as physical threats. Your amygdala, the brain's alarm system, can't tell the difference between a charging lion and an overdue credit card bill.
When your brain is in survival mode, it shuts down the prefrontal cortex, the area responsible for long-term planning and rational decision-making. This is why smart people make seemingly irrational financial choices when they're stressed.
Studies show that people experiencing financial scarcity perform worse on cognitive tests, losing the equivalent of 10-15 IQ points. It's not permanent, but while you're in that state, you're literally thinking with a compromised brain.
This explains why payday loans exist and thrive. When you're in a financial crisis, your brain prioritizes immediate relief over long-term consequences. The $400 you need today feels more real than the $520 you'll owe next month.
Breaking the Biological Trap
Understanding this paradox is liberating because it means your financial struggles aren't a character flaw; they're a predictable biological response.
Here's how to work with your biology instead of against it:
Start with your body, not your budget. Before you tackle your finances, address the stress response. Even 10 minutes of deep breathing, like the practices shared in this post here, can help shift your brain out of survival mode and back into planning mode.
Create "circuit breakers" for financial decisions. Never make a financial decision when you're highly stressed. Build in a 24-hour waiting period for any purchase over whatever threshold you’re comfortable with, like $20, $50, or $100.
Invest in sleep like you would invest in stocks. Poor sleep is costing you money in ways you can't see. Prioritize sleep hygiene as a financial strategy, not just a health one.
Maintain one social connection. Even if you can't afford to go out, maintain at least one professional or social relationship. This isn't luxury, it's financial survival.
The next time you find yourself making a questionable financial decision, ask yourself: "Is my stressed brain making this choice, or am I?" Sometimes, just recognizing the biological trap is enough to step out of it.
Struggling With Inflammation? Should You Use Sauna or Cold Plunge?
Chronic inflammation has become one of the most talked-about health concerns of our time. It can be tied to the root cause of many conditions that we face today. From joint pain and fatigue to mood issues and digestive problems, inflammation touches nearly every aspect of how we feel day to day.
But here's where it gets interesting: both heat and cold therapies have shown promise in fighting inflammation.
So, which approach should you choose? And could combining them be even better?
Let's break down what the research says and what our clients actually experience with each option.
The Heat Approach: Infrared Sauna
What The Research Says
Infrared sauna therapy has impressive anti-inflammatory credentials. Studies show regular sauna use can significantly reduce C-reactive protein (CRP) levels: a key marker of systemic inflammation. Research published in the European Journal of Epidemiology found that people who used saunas regularly had lower CRP levels. The benefits seem to start at around 1 hour of total time per week in the sauna.
The heat triggers your body's natural healing response. Your core temperature rises, blood vessels dilate, and circulation improves dramatically. This enhanced blood flow helps remove inflammatory waste products while delivering fresh oxygen and nutrients to damaged tissues.
Perhaps most importantly, sauna use activates heat shock proteins. These are your body's internal repair crew that helps damaged cells recover and function better.
What Our Clients Experience
"It's like a warm hug for my entire nervous system," describes one regular client who uses our infrared sauna three times weekly for arthritis pain.
The infrared sauna experience is gentle and meditative. Most people find it deeply relaxing. Your heart rate increases gradually, mimicking moderate exercise without the physical stress. And because the infrared sauna isn’t as hot as a traditional sauna, it’s better tolerated by people who can’t stand extreme heat.
Clients consistently report:
Better sleep quality after sessions
Reduced joint stiffness the next day
A profound sense of calm that lasts hours
Improved mood and mental clarity
The infrared sauna promotes nervous system down-regulation, shifting you from the stressed "fight or flight" state into the healing "rest and digest" mode.
The Cold Approach: Cold Plunge
What The Research Says
Cold water immersion creates a different but equally powerful anti-inflammatory response. When you're exposed to cold, your body releases norepinephrine, a hormone that acts as a natural anti-inflammatory agent.
A 2025 review of cold-water immersion suggests that it initially there’s a spike in inflammatory markers due to the stress response of being in the cold water but this is followed by a reduction in stress later in the day and an anti-inflammatory effect because of it.
The cold also triggers brown fat activation, which burns calories and produces anti-inflammatory compounds. Plus, the vasoconstriction followed by vasodilation when you warm up acts like a cardiovascular workout for your circulatory system.
What Our Clients Experience
Cold plunge therapy is intense but brief. Most sessions last just 2-4 minutes, but the effects are immediate and energizing.
"I feel like I can conquer anything after a cold plunge," says a client who uses it to manage chronic fatigue symptoms. "It's like hitting a reset button on my entire system."
The experience amps up your nervous system initially, teaching your body to better tolerate stress. This improved stress resilience translates into better inflammation management throughout the day.
Clients report:
Immediate energy boost and mental clarity
Reduced muscle soreness after workouts
Better stress management in daily life
Improved mood and confidence levels
While challenging in the moment, most people develop an almost addictive relationship with how good they feel afterward.
The Winning Combination: Contrast Therapy
Should you cold plunge or sit in a sauna to manage inflammation?
What The Research Says
Using heat and cold together— what I like to call contrast therapy—may offer the best of both worlds. The alternating temperatures create a "vascular gymnastics" effect, rapidly opening and closing blood vessels to enhance circulation and lymphatic drainage.
Research on contrast therapy shows enhanced recovery in athletes, reduced inflammation markers, and improved immune function. The combination appears to optimize your body's natural healing mechanisms.
What Our Clients Experience
Contrast therapy clients get both relaxation and stimulation in one session. They typically start with 15-20 minutes in the infrared sauna, followed by 2-3 minutes in the cold plunge, then return to gentle heat to finish.
"It's the perfect balance," explains a client who uses contrast therapy for fibromyalgia management. "I get the deep relaxation from the sauna and the energizing effects from the cold. I leave feeling both calm and alive."
The experience is:
Deeply restorative yet energizing
More comprehensive than either therapy alone
Surprisingly addictive once you experience the full cycle
Effective for both acute and chronic inflammatory conditions
So Which Should You Choose?
The answer depends on your specific needs, preferences, and lifestyle:
Choose infrared sauna if you:
Deal with chronic stress or anxiety
Prefer gentle, meditative experiences
Have sleep issues or need a nervous system calming
Choose cold plunge if you:
Need energy and mental clarity
Enjoy intense but brief challenges
Want to build stress resilience
Prefer immediate, energizing effects
Choose contrast therapy if you:
Want comprehensive inflammation and recovery management
Enjoy varied, dynamic experiences
Have time for longer sessions
Want both relaxation and energization benefits
Your Next Steps
Start with whichever approach appeals to you most. Consistency matters more than perfection for getting lasting anti-inflammatory effects. Many clients begin with one modality and gradually add the other as they become more comfortable.
Consider your current stress levels, energy needs, and schedule when making your choice. And remember, you can always experiment with different approaches to find what works best for your body and lifestyle.
The most important step is simply starting. Your inflammation levels, and overall well-being, will thank you for taking action.
To experience the anti-inflammatory benefits for yourself book a session and discover which approach resonates with your body's unique healing needs.
3 Breathing Drills to Flip Your 'Stress Switch' in 60 Seconds
You're in the middle of a heated meeting when your chest tightens.
Your heart pounds as you sit in traffic, running late again.
Your mind races at 10 PM as you try to wind down, replaying the day's stresses.
Sound familiar?
Most people don't realize they carry a built-in stress switch. This switch has been flipped to "ON" for so long, we've forgotten what "OFF" feels like. We're stuck in fight-or-flight mode, treating everyday challenges like saber-toothed tigers.
But here's what changes everything: you can flip that switch back. And it takes less than 60 seconds to get started.
The Science Behind Your Stress Switch
Your autonomic nervous system, the part of your nervous system that operates automatically without your control, functions like a see-saw. On one side sits your sympathetic nervous system—your stress response, designed for genuine emergencies. On the other side is your parasympathetic nervous system—your rest-and-digest mode, where healing and recovery happen.
The problem? Modern life keeps us tilted toward stress, even when we're physically safe.
Here's where breathing becomes your secret weapon. Your breath is the only part of your autonomic nervous system you can consciously control. When you breathe deliberately, you send a direct message to your vagus nerve: "We're safe. You can relax now."
Why 60 seconds? That's how long it takes for your nervous system to register the shift and begin cascading calming signals throughout your body.
Drill #1: The Reset Breath
When to use it: Those sudden stress spikes, like difficult conversations, unexpected challenges, or moments when you feel overwhelmed.
The technique:
Exhale completely through your mouth
Inhale through your nose for 4 counts
Hold for 7 counts
Exhale through your mouth for 8 counts
Repeat 3-4 times
What it does: This 4-7-8 pattern activates your parasympathetic nervous system by emphasizing the exhale. The extended exhale tells your body the threat has passed, immediately lowering your heart rate and blood pressure.
Pro tip: The counting gives your mind something to focus on, breaking the stress-thought spiral.
Drill #2: The Flow State Activator
When to use it: Before important tasks, presentations, or any time you need peak mental performance.
The technique:
Sit or stand tall with your shoulders relaxed
Breathe in for 5 counts through your nose
Breathe out for 5 counts through your nose
Continue for 1-2 minutes, focusing on the rhythm
What it does: This coherent breathing pattern synchronizes your heart rate variability, creating the optimal state for focus and decision-making. You're not trying to relax completely with this breathing technique - you're finding that sweet spot where you're calm but alert.
The science: This 5-5 rhythm enhances cognitive function and emotional regulation, key components of flow state.
Drill #3: The Evening Wind-Down
When to use it: The transition from work mode to rest mode, especially when your mind is still racing from the day.
The technique:
Lie down comfortably or sit in a chair
Place one hand on your chest, one on your belly
Breathe slowly through your nose, expanding only your belly
The hand on your chest should barely move
Continue for 2-3 minutes, letting each exhale carry away the day's tension
What it does: Belly breathing stimulates your vagus nerve and triggers the relaxation response. It's like switching your nervous system from a Ferrari to a gentle bike ride.
The connection: Quality breathing leads to quality sleep, which affects everything from immune function to emotional resilience, core elements good recovery and well-being.
Putting It All Together
The beauty of these techniques is in knowing which one to reach for in any given moment:
Acute stress moment? Reset Breath
Need to perform? Flow State Activator
Time to unwind? Evening Wind-Down
Start with one technique and practice it daily for a week. Consistency matters more than perfection. Your nervous system learns through repetition, and soon these responses become automatic. When that happens, you’ll naturally notice lower stress and higher performance.
The compound effect is remarkable. Regular practitioners report better sleep, clearer thinking, improved relationships, and a general sense of being less reactive to life's inevitable challenges.
Your Next Step
Here's your challenge: The next time you feel stress creeping in, try the Reset Breath before reaching for your phone, coffee, or any other distraction.
Just take 60 seconds to do this first.
Notice what happens. Notice how different you feel.
This is just the beginning. These breathing drills are one piece of a larger puzzle on deep health. Our approach to total wellness that includes stress management, movement, recovery, and mindful practices. When you start to see stress not as something that happens to you, but as something you can actively manage, everything changes.
Infrared Sauna Benefits - Why Flow Spa’s New Heat Sanctuary Is Your Shortcut to Deep Recovery
Feel the (Gentle) Burn — Without the Blowtorch
Traditional Finnish saunas crank the air temperature past 180 °F. Our brand‑new two‑person far‑infrared sauna at Flow Spa warms you directly with penetrating light waves at a comfortable ~150 °F. You sweat sooner, stay in longer, and reap similar cardiovascular effects to moderate exercise at a fraction of the heat load .
How Infrared Differs From Traditional Saunas
7 Science‑Backed Infrared Sauna Benefits
Stronger Heart & Healthier Blood Pressure – regular sessions improve vascular flexibility and can lower blood pressure.
Faster Muscle Recovery – a 2023 study showed a single 20‑minute infrared session cut next‑day soreness.
Melt‑Away Stress – infrared heat activates your parasympathetic nervous system, calming cortisol.
Glowing, Collagen‑Rich Skin – better micro‑circulation supports collagen production.
Detox‑Level Sweating – intense but comfortable sweat mimics moderate cardio.
Metabolic Boost & Calorie Burn – raised heart rate gently increases energy expenditure.
Joint & Chronic‑Pain Relief – heat loosens stiff joints and eases chronic discomfort.
Step Inside Flow Spa’s New Infrared Suite
Comfortable ~150 °F cabin engineered for optimal far‑infrared penetration
Plug‑in sound system with auxiliary input—stream your own audio or let our curated spa‑music playlists carry you away
Two‑person ergonomic layout so you can stretch out or share the experience
Direct access to our cold‑plunge tub if you fancy contrast therapy
Note: We keep things simple—no flashing chromotherapy lights, just pure, focused heat for maximum relaxation.
What to Expect in Your First Session
Hydrate: Arrive well‑watered; bring a refillable bottle.
Ease In: Start with 15–20 minutes at ~140 °F and work toward the full ~150 °F.
Listen to Your Body: Light perspiration within 5 minutes is normal. Step out if dizzy.
Cool Rinse or Cold Plunge: Contrast therapy amplifies circulation and recovery.
Post‑Sauna Chill: Give yourself at least 10 minutes to relax before diving back into daily life.
Learn more about pricing and try the infrared sauna out today.
Safety First
Infrared sauna therapy is generally safe, but consult your healthcare provider if you:
Are pregnant or trying to conceive
Have uncontrolled hypertension or cardiovascular disease
Take medications that impair sweating or heat tolerance
Recently had surgery or acute injuries
Ready to Experience the Heat?
Click Book Now or call 705‑230‑8575 to reserve your private cabin at Flow Spa, Peterborough’s home for relaxation and recovery.
Discover firsthand how the infrared sauna benefits you’ve read about can become part of your weekly wellness ritual.
Your body and mind will thank you.
Celebrating 6 Years of Flow: A Journey of Relaxation and Wellness
We're thrilled to announce that Flow Spa is celebrating its 6th anniversary this March!
For six incredible years, we've been privileged to be your sanctuary for relaxation, wellness, and self-care in Peterborough.
As we mark this special milestone, we want to express our heartfelt gratitude to each of you who has been part of our journey. Whether you've been with us since day one or have recently discovered the benefits of our services, your support has made these six years possible.
Anniversary Celebration: Special 6's Packages
It's our 6th anniversary at Flow Spa and we're excited to celebrate with you the way that we know best.
We've put together some extraordinary 6's packages available for the entire month of March:
6 x 60-minute Floats for $304 (Save $200 off regular price)
6 x 60-minute Contrast sessions for $152 (Save $100 off regular price)
6 x 30-minute Saunas for $99 (Save $80 off regular price)
2 x 60-minute Floats, 2 x 60-minute Contrast sessions, 2 x 30-minute Saunas for $212 (Save $100 off regular price)
These limited-time anniversary packages offer the perfect opportunity to invest in your wellness routine while enjoying significant savings.
Whether you're looking to deepen your float practice, experience the benefits of contrast therapy, or enjoy the detoxifying effects of our infrared sauna, there's a package designed with you in mind.
The Flow Spa Journey: 6 Years of Growth
When we first opened our doors six years ago, we had a simple mission: to make wellness accessible to everyone in our community. What began as a small space dedicated to float therapy has grown into a comprehensive wellness center offering a variety of services designed to support your physical and mental well-being.
Throughout these years, we've weathered challenges together, celebrated countless moments of transformation, and continuously evolved to better serve your wellness needs.
Your stories of relief, relaxation, and rejuvenation continue to be our greatest reward.
Join Our Celebration
We invite you to be part of our anniversary celebration this March. Whether you're treating yourself to one of our special packages, sharing your Flow Spa experiences with friends and family, or simply stopping by to say hello, we'd love to celebrate this milestone with you.
Thank you for six amazing years.
We look forward to many more years of helping you Find Your Flow.
Introducing Fascial Stretch Therapy (FST) at Flow Spa
A New Level of Therapeutic Care
We’re excited to share some fantastic news here at Flow Spa in Peterborough: beginning February 22, 2025, we’ll be offering Fascial Stretch Therapy (FST) as part of our treatment options.
Our new Registered Massage Therapist, Nick Plummer, is fully certified in FST and we’re thrilled to bring this powerful therapeutic technique to our clients.
What Is Fascial Stretch Therapy?
Fascial Stretch Therapy is a unique form of assisted stretching that targets not just muscles, but the fascia—an intricate web of connective tissues that surrounds muscles, bones, and joints.
By gently mobilizing and stretching the fascia, FST aims to improve overall flexibility, reduce pain, and restore proper function and balance in the body.
Key Components of FST
Gentle, Pain-Free Approach: While “stretch therapy” might conjure images of intense pulls and bends, FST uses a gentler, rhythmic motion that helps the body relax and release tension without causing discomfort.
Table-Based Technique: Clients lie on a massage table as the therapist carefully guides limbs through a series of controlled movements and stretches.
Targeted and Comprehensive: FST works through multiple planes of movement, aiming to address not just localized stiffness but the interconnected fascial lines throughout the body.
Benefits of Fascial Stretch Therapy
Enhanced Range of Motion
FST is designed to increase joint mobility and flexibility. If you have tight hips, shoulders, or other problem areas, regular FST sessions can help loosen and lengthen these areas.Reduced Pain and Tension
Because the fascia is such a large, interconnected system, releasing tension in one region can often alleviate pain in another. By gently stretching the connective tissue, FST may help reduce chronic aches and discomfort.Improved Posture and Alignment
A more balanced and flexible fascial system supports better posture. This can lead to reduced strain on the spine and joints, helping you move and sit more comfortably throughout the day.Stress Relief and Relaxation
The soothing, rhythmic quality of FST promotes a sense of calm. Many clients report feeling lighter, more relaxed, and less stressed after their session.
Meet Nick Plummer, RMT and FST Practitioner
We’re delighted to welcome Nick Plummer to the Flow Spa team.
Nick is a passionate and skilled Registered Massage Therapist with specialized training in Fascial Stretch Therapy.
He’s dedicated to helping his clients achieve optimal health, mobility, and wellness through his approach with multiple modalities. Nick’s knowledge of both traditional massage therapy and FST means you can seamlessly combine these treatments for a fully customized session tailored to your needs.
Booking Your FST Session at Flow Spa
Starting February 22, 2025, you’ll be able to book Fascial Stretch Therapy sessions with Nick as well as massage treatments. Whether you’re seeking relief from chronic pain, looking to enhance athletic performance, or simply want to improve your flexibility and relaxation, FST could be an excellent addition to your wellness routine.
How to Book
Online: Visit our website at flowspa.ca to schedule your appointment.
Phone: Give us a call and we will help you find a suitable time with Nick.
Can FST Be Covered By Benefits?
Yes, an RMT can incorporate this modality as part of their hands-on approach to your treatment plan.
We look forward to introducing you to the revitalizing benefits of Fascial Stretch Therapy.
If you have any questions or want to learn more about whether FST is right for you, don’t hesitate to reach out.
Let’s work together to help you move better, feel better, and live better—one stretch at a time.
15 Holiday Stress Tips: Stay Healthy and De-Stress
Understanding the Causes of Holiday Stress
The holidays are meant to be a joyful time, but they can also bring with them a lot of stress.
Spending money, juggling too many events, and trying to make everything perfect can leave you feeling overwhelmed.
Recognizing the specific things that stress you out—whether it’s time, finances, or family obligations—is the first step toward making the season more enjoyable.
When you know what’s causing the stress, you can take steps to address it.
Exploring Emotional Pressures Around Holiday Expectations
Many people feel the holidays should be flawless—the perfect gifts, meals, and decorations. This pressure can grow when you compare yourself to others on social media. But it’s important to remember that real joy comes from being with loved ones, not from achieving perfection.
Focus on making memories and sharing laughs instead of trying to impress others.
Recognizing Physical Signs and Symptoms of Seasonal Overwhelm
Stress doesn’t just affect your mind; it can also affect your whole body through the 6 dimensions of Deep Health.
Signs of holiday stress include feeling tired, getting headaches, tight muscles, or even getting sick more often. These symptoms are your body’s way of telling you to slow down. Pay attention to how you’re feeling and make time for rest, hydration, and relaxation to stay healthy during the season.
Embracing a Mindful Approach to Managing Holiday Stress
Mindfulness means staying focused on the present moment instead of worrying about the past or future. Practicing mindfulness can help you enjoy the little moments that make the holidays special. Write down what you’re grateful for, savor meals slowly, or take a walk outside.
Just a few minutes of deep breathing or quiet reflection each day can help you feel calmer and more centered.
Make mindfulness part of your holiday traditions and encourage your family to join you.
Tip #1: Simplifying Your Holiday Commitments
The holidays don’t have to be packed with activities and obligations.
Focus on what matters most.
Focusing on Experiences Over Material Gifts: Instead of buying lots of presents, spend time with loved ones. Plan activities like a movie night, baking cookies, or taking a walk in the snow.
Embracing Minimalist Decorations for a Calmer Atmosphere: Simplify your holiday decorations. Choose a few that make you happy and let go of the rest. Natural touches like pinecones or candles can make your home feel cozy and peaceful.
Tip #2: Prioritizing Self-Care Amid the Festivities
Don’t forget to care for yourself during this busy time.
Carving Out “Me Time” for Relaxation and Quiet: Spend time each day doing something that helps you relax, like enjoying a cup of tea, reading a book, or taking a bath.
Scheduling Short Wellness Breaks Between Social Events: If your schedule is full, take small breaks to stretch, meditate, or listen to calming music. These moments can refresh your energy.
Tip #3: Maintaining a Balanced Holiday Diet
Holiday treats are part of the fun, but balance is key.
Savoring Holiday Treats in Moderation: Enjoy your favorite holiday snacks, but don’t overindulge. Eat slowly and appreciate each bite.
Preparing Nutritious, Comforting Meals in Advance: Make healthy meals ahead of time, like soups or casseroles, so you have something nourishing to eat when you’re busy.
Tip #4: Staying Physically Active Despite the Hustle
Staying active can help you feel less stressed and more energized.
Turning Winter Activities into Fun Exercise Opportunities: Sledding, ice skating, or walking outside can be great ways to stay active while enjoying the season.
Incorporating Quick Home Workouts to Energize Your Days: If you’re short on time, try short workouts like yoga or jumping jacks to boost your mood and energy.
Tip #5: Creating a Budget and Sticking to It
Money worries can add to holiday stress, but planning ahead can help.
Setting Clear Financial Limits to Reduce Anxiety: Decide how much you can spend and stick to your budget. Share your plans with family to manage expectations.
Discovering Low-Cost or Free Holiday Entertainment: Look for inexpensive ways to celebrate, like watching holiday lights, making crafts, or hosting a potluck dinner.
Tip #6: Learning to Say “No” with Confidence
You don’t have to do everything people ask of you.
Setting Boundaries and Avoiding Overcommitment: Politely decline invitations or tasks that make you feel stressed. Focus on what matters most to you.
Putting Your Well-Being First When Accepting Invitations: Only say yes to activities that make you happy and don’t overwhelm you. Taking care of yourself benefits everyone.
Tip #7: Cultivating Mindfulness and Inner Peace
Staying calm can help you enjoy the holidays more.
Practicing Simple Breathing Techniques for Instant Calm: Deep breathing can help you relax when you’re feeling overwhelmed. Breathe in for four counts, hold it for four counts, and breathe out for four counts.
Using Guided Meditation Apps to Relax the Mind: Apps like Calm or Headspace can help you take a few minutes to center yourself and find peace.
Tip #8: Managing Family Dynamics with Grace
Family gatherings can sometimes be tricky, but planning can help.
Preparing for Emotional Conversations: Think ahead about how to handle tough conversations with kindness and patience.
Focusing on Shared Values Rather Than Disagreements: Stick to common ground to keep family time positive and enjoyable.
Tip #9: Unplugging and Finding Digital Balance
Too much screen time can make you feel disconnected.
Reducing Screen Time During Family Gatherings: Put your devices away when you’re with family to focus on real-life connections.
Scheduling Tech-Free Evenings for Meaningful Connections: Plan tech-free nights where you play games, share stories, or enjoy other activities together.
Tip #10: Prioritizing Sleep for Better Mood and Health
Getting enough rest is crucial for staying healthy and happy. It’s no different during the busy holiday season.
Implementing a Consistent Bedtime Routine: Go to bed at the same time every night and wind down with relaxing activities like reading or stretching.
Using Calming Scents and Sounds to Enhance Rest: Lavender, soft music, or white noise can make it easier to fall asleep and stay rested.
Tip #11: Creative Ways to Celebrate Traditions Without Stress
Incorporating Non-Traditional Rituals That Bring Joy: Try something new, like having a pajama day or baking together. It doesn’t have to be fancy to be fun.
Inviting Loved Ones to Collaborate on New Customs: Work on holiday projects or recipes together to make unique memories.
Tip #12: Transforming Holiday Chores into Enjoyable Activities
Turning Gift Wrapping into a Relaxing Music Session: Play holiday music while wrapping gifts to make it enjoyable.
Making Cleanup Fun with Family “Reward Systems”: Turn chores into a game and reward everyone with a fun activity, like a movie night.
Tip #13: Emphasizing Gratitude and Positive Mindsets
Celebrating Small Wins Throughout the Season: Be proud of small achievements, like finishing your shopping early or making someone smile.
Journaling or Sharing Thankful Moments Daily: Reflect on or share something you’re grateful for each day to stay positive.
Tip #14: Exploring Professional Help if Stress Becomes Overwhelming
Sometimes, extra support is needed, and that’s okay.
Speaking with a Counselor or Therapist: Talking to a professional can help you manage stress and find solutions.
Utilizing Online Support Groups for Guidance: Join groups where people share tips and encouragement for managing holiday stress.
Tip #15: Reflecting on Lessons Learned for Future Holidays
Noting Which Traditions Uplift Your Spirits: Focus on activities that bring you joy and repeat them next year.
Adjusting Plans Next Year for a More Relaxed Celebration: Use what you’ve learned to make next year’s holidays even better and less stressful.
Embracing a Calm, Joyful Holiday
The holidays should be a time for joy and connection.
By following these tips, you can reduce stress and enjoy the season more.
Take care of yourself and make the most of this special time with the people you love!
About the Author: RJ Kayser is a Board-Certified Health Coach and the Founder of Flow Spa. With a mission to inspire and elevate, RJ Kayser’s work is a testament to his belief that great stories and intentional living can transform the way we connect with the world—and ourselves.
8 Deep Health Tips For Staying Healthy During The Holidays
The holiday season brings joy and celebration, but it can also bring its fair share of challenges.
Here's your Deep Health guide to staying healthy and balanced during this festive time of year.
To navigate through this magical yet demanding time of year, consider these practices to support your deep health.
1. Master Stress Management
Holiday preparations often feel chaotic. An abundance of social events, family gatherings, and endless to-do lists can create tension for us.
Try breaking your day into chunks using time-blocking.
Time-blocking becomes your invaluable ally during this particularly busy period. Establish and maintain clear boundaries between focused work periods and essential rest intervals.
Work for 25 minutes, then take a short break.
Make a list of what's truly important versus what's optional. This helps you use your energy wisely.
2. Navigate Holiday Eating
Eat slowly and enjoy every bite.
Try to eat healthy 80% of the time, saving 20% for holiday treats.
This way, you won't feel guilty or need extreme New Year's diets.
3. Keep Moving
Bad weather doesn't mean you can't exercise.
Try quick HIIT workouts indoors.
Do simple exercises while doing daily tasks - like leg lifts while washing dishes.
The goal is to keep moving, even if you need to change your usual routine.
4. Boost Your Immune System
Winter and busy schedules can weaken your immune system. Take vitamin D if you're not getting much sun. Eat fermented foods for gut health.
Choose colorful fruits and vegetables.
Explore the benefits of stress-fighting adaptogenic herbs such as ashwagandha or rhodiola.
Try adding more fermented foods to promote optimal gut health and immune function.
Drink plenty of water, especially when indoor heating makes the air dry.
5. Prioritize Mental Health
In talking to Chris, one of our psychotherapists the other day, I realized that the holidays can bring up various emotions, from joy to loneliness.
It's normal to feel both happy and sad during the holidays.
If you know this time of year can hit you hard, schedule regular check-ins with trusted friends who can provide support.
Develop the practice of accurately identifying and naming your specific emotions as they arise.
This increased emotional awareness helps you to cope with overwhelming moments throughout the season.
Talk regularly with friends or professionals who can support you.
Learn to name your feelings as they come up - this helps you handle tough moments better.
6. Practice Mindful Gift-Giving
Consider giving experiences instead of things.
Choose gifts that help people learn or create memories. Research shows that experience gifts build stronger connections than physical presents. When buying items, pick ones that match what people really care about.
7. Prevent Burnout
Know your limits with social events and stick to them.
Maintain firm boundaries where you need to during the holiday social season to protect your energy and well-being.
If you need alone time to recharge, plan for it. Introverts need to deliberately plan more recovery time between social events to recharge.
Think of your energy like a battery that needs regular charging. Make time for quiet moments away from holiday demands.
8. Embrace Self-Care
Make self-care a daily habit to support your well-being this time of year. Combine both active and restful recovery activities within your daily routine. Try relaxation techniques like deep breathing or meditation. Also, explore beneficial practices like massages or therapeutic float sessions. These methods help reduce stress and help your body and mind recover.
Using these simple tips can help you stay healthy and happy during the holidays. You'll be able to enjoy the season's magic while taking good care of yourself.
Our BIGGEST Sale of the Year for Black Friday
As Black Friday and the holiday season nears it’s always a time when I question whether to do something to promote special deals or not.
But over the years I’ve learned to not shy away from doing a special sale in the name of revolting against the status quo for businesses during the holiday season.
Because refusing to participate is a recipe for being forgotten to the big name and big box brands.
We usually like to do a bigger package deal for our existing members for Black Friday but this year I’ve been noticing that budgets are tighter so instead we are doing deals on smaller packages to make it a great holiday gift or treat for yourself to get you through the colder months.
Black Friday Deals:
2 x 60-minute floats - $99
4 x 30-minute infrared sauna - $99
4 x 60-minute contrast therapy - $99
These deals are only on for the next week, so get in on the offer online or pop into Flow Spa to pick up a gift card before Monday, December 2!
4 Game-Changing Stress Relief Tips You Didn’t Know You Needed To Know
Stress is an unavoidable part of life, but that doesn't mean we have to let it control us.
In our quest for peace of mind, we often overlook some of the most effective stress-relief strategies.
This blog post will explore four game-changing tips that you might not have considered before. These aren't your typical "take a deep breath" or "do some yoga" suggestions. Instead, we'll look at some unconventional wisdom that could revolutionize the way you handle stress.
From learning to let go of things beyond our control to embracing our own mortality, these tips might seem counterintuitive at first. But stick with us – you'll soon discover why these approaches can be so powerful in reducing stress and improving your overall well-being.
So, let's challenge some common assumptions and explore these four stress-relief tips you didn't know you needed to know.
Stressing about what’s out of your control
Elections, weather, and the sun going down at 4 pm. We can’t control any of these things, so we might as well not stress over them so much either.
This mental shift can be challenging, but it's incredibly liberating. Instead of expending energy on things we can't change, we can redirect that energy towards actions and decisions that are within our control. This not only reduces stress but also increases our sense of personal empowerment and effectiveness.
While these things may have an impact on us and our health, we can’t directly impact them. So focus on what you can actually control: how you vote, the clothing you wear to bundle up against the weather, getting in the sun when you can and using lights therapy lamps can also help combat the effects of shorter days. Remember, while these external factors may influence our mood and energy levels, we have the power to adapt and create positive routines that support our well-being.
Avoiding an important conversation or decision
Making tough decisions and having healthy, mature conversations are tough. That's why therapy is gaining so much recognition for its usefulness. But even without professional help, we can take small steps to address these challenges. Start by identifying one conversation or decision you've been avoiding and commit to taking a single, concrete action towards it this week.
Worrying about other people’s opinions
FOPO, or Fear of Other People's Opinions, is a significant source of stress and anxiety in our lives. It's a psychological phenomenon that can deeply impact our mental well-being and performance. When we experience FOPO, we become preoccupied with what others think of us, often at the expense of our own thoughts and feelings.
FOPO causes stress and anxiety by:
Exhausting our mental resources through constant worry about others' perceptions
Hindering our ability to make decisions based on our own values and judgments
Creating a performance-based identity, where our self-worth becomes tied to how well we perform in the eyes of others
To combat FOPO and reduce the associated stress and anxiety, we can:
Develop a strong sense of self, which Dr. Gervais describes as "the single greatest bulwark against FOPO"
Practice turning inward when FOPO springs up, responding based on our own internal standards rather than perceived external judgments
Recognize our inherent worth, understanding that we are valuable regardless of our performance or others' opinions
Use journaling to explore our reactions and thoughts, helping us understand what we're defending or embracing
Thinking Your Finitude Is a Problem
Oliver Burkeman has become one of my favourite authors over the past couple of years with his massive bestseller Four Thousand Weeks and his new release, Meditations for Mortals. His concept of what he calls finitude is basically the Stoic Memento Mori - remember that you are going to die. While it sound grim, the lessons in Burkeman’s books do much to assuage this fear and the stress surrounding our mortality.
The point that stands out to me is that if we had all the time in the world to do everything, nothing would mean anything. It’s this finitude, the forcing function of time that makes everything in our lives mean something.
Contemplating this is valuable for confronting this stressor.
To recap:
4 Sources of Stress To Stop Giving a F*ck About
Stop stressing about what’s out of your control
Stop avoiding important conversations or decisions
Stop worrying about other people’s opinions
Stop thinking your finitude is a problem.
Take These Next Steps:
Think about one thing that’s stressing you out that you know if out of your control. Write it down, then write down what you can actually control about this situation.
What’s one decision or conversation that you’ve been putting off? Write down the next step you can take. Is there a meeting you need to schedule? What can you spend five minutes doing to prepare?
8 Powerful Protocols for Stress Relief and To Reclaim Your Inner Calm
Imagine a life free from the clutches of stress, where inner peace reigns supreme.
Brace yourself for a transformative journey as we unveil eight game-changing stress relief protocols.
These aren't your run-of-the-mill relaxation techniques; they're powerful, scientifically-backed strategies designed to reclaim your well-being.
Ready to increase your vitality and embrace a life of calm?
Let's dive in and discover how you can become the master of your stress, not its victim.
1. Daily Meditation: The Foundation of Stress Relief
Meditation stands as a fundamental pillar in the realm of effective stress management. This ancient practice, now backed by modern scientific research, offers a powerful antidote to the daily pressures of contemporary life. By dedicating a mere 10-15 minutes each day to mindfulness practice, you can embark on a transformative journey that not only significantly reduces stress levels but also cultivates a more resilient and balanced state of mind.
The beauty of meditation lies in its simplicity and accessibility. It requires no special equipment or expensive memberships, just a quiet space and a willingness to turn inward. Through regular practice, individuals often report a cascade of positive effects that extend far beyond stress reduction. These benefits include improved focus and concentration, enhanced emotional regulation, better sleep quality, and even physical health improvements such as lowered blood pressure and reduced chronic pain.
Meditation serves as a powerful tool for improving overall mental health. It can help alleviate symptoms of anxiety and depression, boost self-awareness, and foster a greater sense of inner peace and contentment. By creating a daily ritual of mindfulness, you're essentially training your brain to respond more calmly to stressors, building a mental resilience that can serve you well in all aspects of life.
Benefits of daily meditation:
Reduces anxiety and depression
Improves focus and concentration
Enhances emotional regulation
Promotes better sleep quality
To get started, try a simple breathing meditation. Find a quiet space, sit comfortably, and focus on your breath for a few minutes each day.
2. Schedule an Hour Weekly to Recharge
In our increasingly hectic and demanding lives, it has become more crucial than ever to carve out dedicated time for self-care and relaxation. The constant barrage of responsibilities, deadlines, and digital distractions can easily overwhelm us, leading to chronic stress and burnout. By consciously scheduling an hour each week for activities that truly rejuvenate and nourish your mind, body, and spirit, you can create a powerful buffer against the pressures of daily life. This intentional act of self-care can work wonders for stress relief, providing a much-needed break from the chaos and allowing you to recharge your mental and emotional batteries.
This weekly ritual of relaxation serves as a gentle reminder that your well-being matters and deserves priority. It's not just about taking a break; it's about actively engaging in activities that bring you joy, peace, and a sense of renewal. Whether it's indulging in a leisurely bath, losing yourself in a good book, practicing gentle yoga, or pursuing a beloved hobby, this dedicated hour becomes a sanctuary of calm in the midst of life's storms. By consistently honouring this commitment to yourself, you're not only managing stress in the moment but also building resilience for future challenges.
Ideas for your weekly recharge hour:
Take a relaxing bath
Read a book for pleasure
Practice yoga or gentle stretching
Engage in a favorite hobby
Remember, this time is for you. Treat it as a non-negotiable appointment with yourself.
3. The Quick Reset: 4 Deep Breaths
When life throws unexpected curveballs and stress levels soar, having a quick and effective reset technique at your disposal can be a game-changer. The 4 deep breaths method stands out as an elegantly simple yet remarkably powerful stress relief protocol that you can employ anywhere, at any time, without any special equipment or preparation. This versatile technique harnesses the natural calming power of controlled breathing to rapidly shift your body and mind from a state of stress to one of relative calm and clarity.
The beauty of this method lies in its accessibility and immediate impact. Whether you're facing a high-pressure situation at work, navigating a challenging personal interaction, or simply feeling overwhelmed by the demands of daily life, these four deep breaths can serve as a momentary oasis of tranquillity. By focusing your attention on your breath and engaging in this brief but intentional practice, you can effectively interrupt the stress response cycle, allowing your nervous system to recalibrate and your mind to regain its composure.
How to perform the 4 deep breaths reset:
Inhale deeply through your nose for 4 counts
Hold your breath for 4 counts
Exhale slowly through your mouth for 4 counts
Repeat this cycle 4 times
This quick reset can help calm your nervous system and bring you back to a state of balance in just a minute or two.
4. 4-7-8 Breathing: A Powerful Stress-Busting Technique
The 4-7-8 breathing technique, a structured and powerful approach to breathwork developed by Dr. Andrew Weil, offers a potent method for managing stress and promoting relaxation. This carefully crafted breathing pattern leverages the body's natural rhythms to induce a state of calm, making it an invaluable tool in our stress-relief arsenal. By engaging in this deliberate breathing exercise, practitioners can tap into the body's innate ability to self-regulate, effectively countering the physiological effects of stress and anxiety. The beauty of this technique lies not only in its simplicity but also in its profound impact on both the body and mind, providing significant and immediate stress relief benefits that can be felt even after just a few cycles of practice.
Steps for 4-7-8 breathing:
Inhale quietly through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale completely through your mouth for 8 seconds
Repeat this cycle 4 times
Practice this technique twice daily for maximum stress relief benefits.
5. Taking Sabbaticals: Extended Breaks for Deep Renewal
While not universally feasible, the practice of taking occasional sabbaticals can yield profound benefits for both stress relief and personal growth. These extended breaks from routine work and responsibilities offer a unique opportunity to step back, reflect, and recharge on a deeper level than typical vacations allow. Sabbaticals provide individuals with the time and space to explore new interests, gain fresh perspectives, and engage in meaningful self-discovery. This intentional pause in one's career or daily life can lead to increased creativity, enhanced problem-solving abilities, and a renewed sense of purpose upon return. The extended nature of sabbaticals allows for a more comprehensive reset of one's mental and emotional state, potentially leading to long-lasting improvements in overall well-being and stress management.
Benefits of sabbaticals:
Complete mental and physical reset
Opportunity for self-reflection and personal development
Enhanced creativity and problem-solving skills
Improved work-life balance
Even if a full sabbatical isn't possible, consider taking extended weekends or "staycations" for mini-sabbaticals.
6. No Work Weekends: Reclaiming Your Personal Time
In our hyper-connected digital age, the boundaries between work and personal life have become increasingly blurred, making it all too easy for professional responsibilities to encroach upon our precious weekend time. This constant connectivity can lead to heightened stress levels, diminished work-life balance, and eventual burnout. Recognizing this challenge, implementing a strict "no work weekends" policy emerges as a powerful and essential stress relief protocol. By consciously setting aside dedicated time for rest, relaxation, and personal pursuits, individuals can create a much-needed buffer against the relentless demands of the modern workplace.
This intentional separation between work and personal time not only allows for physical and mental recuperation but also fosters a healthier relationship with one's career. It provides an opportunity to engage in activities that bring joy, nurture relationships, and promote overall well-being. By consistently honoring this boundary, you're likely to return to work on Monday feeling refreshed, reinvigorated, and more productive, ultimately benefiting both your personal life and professional performance.
Tips for maintaining work-free weekends:
Set clear boundaries with colleagues and clients
Turn off work-related notifications
Plan enjoyable activities for your weekends
Practice saying "no" to work-related requests during your off time
By protecting your personal time, you'll return to work more refreshed and productive.
7. Done for the Day Time: Creating a Clear Work-Life Boundary
Establishing a clear "done for the day" time is a powerful strategy for managing work-related stress and enhancing your overall quality of life. By implementing a consistent end-of-work routine, you create a distinct boundary between your professional and personal life, allowing for better mental separation and relaxation. This practice not only helps in reducing the constant pressure of work-related thoughts during off-hours but also promotes a healthier work-life balance, leading to improved well-being and increased job satisfaction. Even better, having a set "done for the day" time can boost productivity during work hours, as it encourages more focused and efficient task completion within a defined timeframe.
Steps to implement a "done for the day" routine:
Set a specific time to end your workday
Create a shutdown ritual (e.g., tidying your workspace, reviewing tomorrow's tasks)
Physically leave your workspace if possible
Engage in a relaxing activity to transition into personal time
This practice helps create a mental shift from work mode to relaxation mode, reducing stress and improving work-life balance.
8. Pull Instead of Push Work: A Stress-Reducing Productivity Approach
The concept of "pull" work, as opposed to "push" work, represents a paradigm shift in how we approach tasks and manage our workload. This innovative approach to productivity can significantly reduce stress levels while simultaneously enhancing overall job performance and satisfaction. By adopting a pull work methodology, individuals can create a more balanced and sustainable work environment, leading to improved mental well-being and increased efficiency in task completion. This strategy empowers employees to take greater control over their workflow, allowing them to focus on high-priority tasks and minimize the overwhelming feeling often associated with traditional "push" work systems.
Key principles of pull work:
Focus on one task at a time
Complete current tasks before taking on new ones
Limit work in progress
Prioritize based on importance and urgency
By switching to a pull work approach, you can reduce the overwhelming feeling of having too much to do, leading to less stress and more accomplishment.
Your Path to Stress Relief
Incorporating these eight stress relief protocols into your life can lead to significant improvements in your overall well-being. Remember, stress relief is a journey, not a destination. Be patient with yourself as you implement these techniques, and don't hesitate to seek professional help if you're struggling with chronic stress.
At Flow Spa, we're committed to supporting your journey towards a stress-free life. Consider complementing these protocols with our stress-relief services, such as float therapy or massage, for an even more comprehensive approach to stress management.
Start your stress relief journey today, and discover the peace and balance you deserve.
The Science Behind Massage: How Peterborough Massage Therapists Are Revolutionizing Pain Management
In the heart of Ontario, Peterborough has become a hub for innovative massage therapy practices. Long gone are the days when massage was considered merely a luxury spa treatment.
Today, Peterborough's skilled therapists are at the forefront of a revolution in pain management, blending traditional techniques with cutting-edge science to offer relief to those suffering from chronic pain.
In this article we’ll go into the science of massage therapy for pain management, exploring how local practitioners are changing lives one session at a time.
The Science of Pain
To understand how massage therapy is revolutionizing pain management, we must first delve into the science of pain itself. Pain is a complex neurological process that involves various pathways in our body. It can be broadly categorized into two types: acute pain, which is usually sharp and temporary, and chronic pain, which persists over long periods.
Chronic pain is a significant public health issue, affecting 1 in 5 adults globally (World Health Organization, 2021). Our brain processes pain signals through a network of nerves that transmit information from the site of injury or discomfort to the central nervous system. This process, known as nociception, is influenced by various factors, including our emotional state, past experiences, and even our beliefs about pain. Understanding this intricate system is crucial for developing effective pain management strategies.
Recent research has shed light on the concept of neuroplasticity - the brain's ability to reorganize itself by forming new neural connections. This understanding has opened up new avenues for pain management, as it suggests that chronic pain can potentially be "unlearned" through various interventions, including massage therapy.
Traditional Approaches to Pain Management
Conventional pain management techniques have long relied on pharmaceutical interventions, physical therapy, and in some cases, surgical procedures. While these methods can be effective, they often come with limitations and potential side effects. For instance, long-term use of pain medications can lead to dependency and other health issues.
Physical therapy, while beneficial, may not always address the root cause of pain, especially when it's related to chronic stress or emotional factors. Surgical interventions, while sometimes necessary, come with inherent risks and long recovery periods. These limitations have led many to seek alternative approaches to pain management, paving the way for the rise of massage therapy as a viable and effective option.
The Massage Therapy Revolution in Peterborough
Peterborough's massage therapists are pioneering innovative techniques that address pain at its root. By combining a deep understanding of anatomy with advanced manipulation techniques, they're offering new hope to those who have found little relief through traditional methods.
One such success story is that of Sarah, a 45-year-old office worker who had suffered from chronic lower back pain for years. After just six sessions with our Peterborough massage therapist specializing in deep tissue massage therapy, Sarah reported a 70% reduction in her pain levels and significantly improved mobility. "I had tried everything," Sarah recounts. "Pain medications, chiropractors, even acupuncture. But it wasn't until I started regular massage therapy sessions that I finally found relief."
Sarah's story is not unique. Many Peterborough residents are discovering the transformative power of massage therapy, particularly when it comes to managing chronic pain conditions. Local therapists are not just treating symptoms; they're addressing the underlying causes of pain, leading to more sustainable and holistic healing.
Scientific Evidence Supporting Massage for Pain Relief
Recent studies have provided compelling evidence for the efficacy of massage therapy in pain management. Neurologically, massage has been shown to stimulate the release of endorphins, the body's natural painkillers. It also appears to reduce the production of stress hormones like cortisol, which can exacerbate pain perception. A study published in the International Journal of Neuroscience found that massage therapy led to increased serotonin and dopamine levels, neurotransmitters associated with mood regulation and pain reduction.
Furthermore, research has demonstrated that regular massage can help reduce inflammation in the body. This anti-inflammatory effect can be particularly beneficial for those suffering from conditions like arthritis or fibromyalgia.
Cutting-edge Techniques in Peterborough
Peterborough therapists are employing a range of advanced techniques to target pain:
Deep tissue manipulation: This technique applies firm pressure and slow strokes to reach deeper layers of muscle, effectively breaking down scar tissue and adhesions that can cause chronic pain. Peterborough therapists are particularly skilled at tailoring the pressure to each client's comfort level, ensuring maximum benefit without discomfort.
Trigger point therapy: By applying pressure to specific points in the muscle, therapists can relieve pain that radiates to other parts of the body. This technique is particularly effective for treating conditions like tension headaches and temporomandibular joint (TMJ) disorders.
Myofascial release: This technique focuses on releasing tension in the fascia, the connective tissue that surrounds muscles and organs, providing relief from overall body tension and pain. Peterborough therapists are at the forefront of incorporating the latest research on fascia into their treatments, leading to more effective and long-lasting results.
Neuromuscular therapy: This advanced technique addresses the relationship between the nervous system and the muscular system. By applying precise pressure to specific areas, therapists can help reset dysfunctional patterns in the nervous system, leading to pain relief and improved function.
Integrating Technology with Massage Therapy
Peterborough therapists are also embracing technology to enhance their treatments. Tools like percussive therapy devices and infrared heat are being integrated into massage sessions to amplify the benefits.
One particularly innovative approach being used in Peterborough is the integration of float therapy with massage therapy. This combination of physical therapy and mental relaxation has shown promising results, particularly for clients dealing with anxiety-related pain and chronic stress.
The Role of Customization in Pain Management
One size does not fit all when it comes to pain management. Peterborough therapists excel in tailoring treatments to individual needs. By conducting thorough assessments and listening closely to patients' experiences, they create personalized treatment plans that evolve as the patient's condition improves.
This customization extends beyond just the physical techniques used. Peterborough therapists are increasingly taking a holistic approach, considering factors such as a client's lifestyle, stress levels, and even dietary habits when designing treatment plans. This comprehensive approach ensures that the benefits of massage therapy extend well beyond the treatment room, leading to more sustainable pain relief and overall wellness.
Combining Massage with Other Therapies
The holistic approach to pain management in Peterborough often involves combining massage with other therapies for synergistic effects:
Psychotherapy: Addressing the mind-body connection in pain management, therapists often work in tandem with mental health professionals to help patients manage the psychological aspects of chronic pain. This integrated approach recognizes that chronic pain can have significant emotional and mental health impacts and that addressing these aspects is crucial for comprehensive pain management.
Contrast therapy: By alternating hot and cold treatments, therapists can enhance circulation and reduce inflammation, complementing the benefits of massage. This technique is particularly effective for sports injuries and chronic conditions like fibromyalgia.
Float therapy: Our wellness centre at Flow Spa in Peterborough offers float therapy sessions, where patients experience weightlessness in a sensory deprivation tank, promoting deep relaxation and stress relief that enhances the effects of massage. The combination of float therapy and massage has shown remarkable results in reducing both physical and mental stress.
John, a former athlete was dealing with both physical pain and anxiety, and in this client example, we were able to see the power of this combined approach. By integrating massage therapy with float sessions, John reported not only reduced pain but also improved sleep and overall quality of life. "It's not just about managing pain anymore," John says. "It's about reclaiming my life and feeling whole again."
The Future of Pain Management in Peterborough
As research continues to validate the benefits of massage therapy, our clinic in Peterborough is poised to remain at the forefront of pain management innovation. Emerging trends include the integration of artificial intelligence for more precise treatment planning and the use of wearable technology to track patients' progress between sessions.
Peterborough's massage therapists are truly revolutionizing pain management. By combining scientific understanding with innovative techniques and a holistic approach, they're offering new hope to those suffering from chronic pain. The integration of advanced technologies, personalized treatment plans, and complementary therapies is setting a new standard for pain management not just in Peterborough, but potentially across the entire field of massage therapy.
As we look to the future, it's clear that Peterborough will continue to be a hub of innovation in massage therapy and pain management.
Whether you're dealing with persistent discomfort or simply looking to improve your overall well-being, exploring massage therapy and its complementary treatments in Peterborough could be the key to unlocking a pain-free future. As the field continues to evolve, one thing remains constant: the commitment of Peterborough's massage therapists to provide compassionate, effective, and scientifically grounded care to all who seek their help.
Book a massage at Flow Spa to experience the deep health benefits of our approach to pain management.
Escape The Burnout Cycle With These 7 Self-Care Strategies
Escape The Cycle of Burnout With These Self-Care Strategies
In today’s fast-paced world, the push for personal growth often sets a relentless pace. The constant drive to be better and do more creates a paradox where the goal of self-improvement itself leads to burnout, impacting your mental, emotional, and physical health.
Ultimately, striving for perfection in every aspect of self-improvement seeds constant dissatisfaction, trapping you in a cycle of unfulfilled expectations and diminished well-being.
In this article, courtesy of Flow Spa, we’ll go over several things you can do to prevent burnout and live your best life.
Stop Ignoring Your Needs
Ignoring the signs of stress, exhaustion, or emotional strain only hastens your journey to burnout, as it blocks you from tackling the root causes. Networking and nurturing professional relationships are crucial, as they open up new opportunities and offer support. However, these activities also require a significant investment of time and energy. It's essential to maintain these connections by reaching out to your contacts a few times a year. Be cautious, as failing to address the underlying issues can turn even these beneficial efforts into additional sources of stress.
Tame The Overwhelm of Ambitious Goals
You set ambitious goals, aiming to improve every facet of your life simultaneously. This ambition, though admirable, can quickly become your Achilles' heel. The pressure to achieve these goals can become overwhelming, leading to a sense of failure and burnout. It’s like running a marathon with no finish line in sight; the constant strain without respite drains your energy and dampens your spirit. It’s much better to make SMART goals, which are measurable and, more importantly, attainable.
Watch Out For The Trap of Perfectionism
Striving for perfection in every aspect of your life sets you up for unrealistic expectations and continuous dissatisfaction. This quest often leads to feeling perpetually inadequate, with goals always just beyond reach. Over time, the disappointment of not meeting these expectations erodes your confidence and accelerates burnout. The drive for flawlessness in both your career and personal life traps you in a cycle of never feeling good enough. However, it’s important to realize that everyone makes mistakes and that sometimes, failure leads to opportunity.
The Cost of Continuous Hustle
Neglecting rest and relaxation in your quest for constant self-improvement depletes your mental and physical energy, raising the risk of burnout. Constant activity without adequate rest can leave you feeling drained and vulnerable to burnout. Make time for relaxing hobbies, or consider unplugging from technology on a regular basis. These are easy ways to give your mind and body a break so you can be your best possible self.
Don’t Sacrifice Relationships
Your relentless focus on self-improvement can unintentionally alienate you from friends, family, and loved ones. Relationships require time and attention to flourish. By investing all your energy into personal growth, you may neglect these crucial connections, leading to isolation. This loneliness can compound the feelings of burnout, creating a cycle that’s hard to break. It’s a good idea to set time aside each week to spend quality moments with your friends and loved ones.
Stop Disregarding Your Inner Voice
Your body and mind give signals when you’re pushing too hard. Ignoring these warnings and continuing to strive beyond your limits can have serious consequences. Listening to your intuition and giving yourself permission to take breaks are crucial steps in preventing burnout. It’s important to remember that slowing down doesn’t mean you’re giving up; it means you’re giving yourself the chance to continue.
Avoid Losing Your Sense of Self
An overemphasis on self-improvement can blur the line between who you are and who you aim to be, risking a loss of self-identity and increasing your vulnerability to burnout. This obsession may cause you to pour energy into transforming yourself, neglecting your true self in the process. This misalignment between your real self and the ideal self you strive for can lead to a profound sense of dissatisfaction. Recognizing and mitigating this overemphasis is crucial in preventing burnout and preserving your sense of identity.
The journey of self-improvement is filled with opportunities for growth and learning. However, it’s essential to approach this journey with a sense of balance and self-awareness to avoid the pitfalls of burnout. Remember, the goal is not to achieve perfection but to make progress in a way that is sustainable and fulfilling. By being mindful of the warning signs and prioritizing your well-being, you can enjoy the journey of self-improvement without sacrificing your health and happiness.
Let’s strive for a balanced approach to personal growth, where self-compassion and realistic goals lead the way to a rewarding and balanced life.
Learn more about our services designed to help you relax and rejuvenate, visit Flow Spa today!
How To Relieve Stress During Back-To-School Time
6 Tips For a Stress-Free Fall
Wouldn’t it be nice if Back To School could be stress-free?
I don’t know anyone who actually thinks this time of year is stress-free. We frantically try to relax for Labour Day only to be thrust into the muck of the first day of school.
If only life could be like that Staples commercial that plays “The Most Wonderful Time of the Year” song for Back To School time.
Traffic is crazy. We know sniffles will be spreading soon. We experience the life transition of the kids growing up and going off to school or starting a new chapter.
When everything feels so chaotic it’s hard to keep a perspective on what we can control.
With back-to-school time, we start thinking and worrying about all those things that feel so stressful as we head into the darker and colder months.
That tickle in the back of your throat becomes a pervasive thought that maybe you’re getting sick.
All the things you have to do start piling up.
It feels like there’s no time to yourself.
But we do have the power to stop this rumination from getting out of control.
Our thoughts and actions are some of the few things we can have complete control over with practice.
And it’s simple actions during busy times of the year that will make us Unstressable and save us from burning out completely.
It’s not about trying to cram in more, but about taking the right actions to manage stress well.
While there are nearly infinite things we can do to work on improving our health, it’s not about having the perfect 3-hour morning routine, fancy biohacking gadgets, or any fad diet that quickly goes out of style.
These are just a few starting points that most people find doable. Pick just one of these at a time to work on that feel most ready to take action on:
Take 15-Minutes To Plan Your Week
Have 5-10 Minutes a Day To Breathe and Ground Yourself
Add in 1-2 Good Nutrition Practices To Keep Your Body and Especially Your Immune System Healthy
Improve Your Sleep Hygiene and Bedtime Routine
Write Down 3 Things You Are Grateful For Each Day
Get 10-15 Minutes of Outdoor Activity Daily
Plan Your Day to Stay Stress-Free
A well-structured day helps keep stress at bay. Set aside time for your tasks, prioritize what’s important, and be sure to include breaks. This isn’t always realistic but we do our best to feel our best.
Strive for progress over perfection.
Take Time for Yourself Each Day
Self-care is crucial, especially during hectic times. Whether it’s a few minutes of meditation, a relaxing bath, or a visit to Flow Spa, make sure to dedicate time to recharge.
Include time for this in your week before you schedule tasks and appointments by using the Reverse Productivity Method.
Eat Slowly and Mindfully
Rushing through meals can add unnecessary stress. Mindful eating is a sneaky way to practice mindfulness without taking any additional time out to meditate.
Slow down, savour each bite, and practice mindful eating to improve digestion and reduce stress.
Improve Your Sleep Routine
A good night’s sleep is the foundation of a productive day. Set a consistent bedtime, create a calming pre-sleep routine, and ensure your sleep environment is comfortable.
Practice Gratitude Daily
Focusing on what you’re grateful for can shift your mindset and reduce stress. Take a moment each day to reflect on the positives, no matter how small. Let go of troubles from the past and think about the bright spots that bring you joy.
Get Outdoor Activity
Fresh air and physical activity are powerful stress relievers. Whether it’s a morning walk or an evening jog, spending time outdoors can significantly improve your mood and well-being.
While I like to get outside daily, even 15 minutes just three times per week is enough to reduce stress levels as the weather gets colder again.
One Action At A Time Is All It Takes
Work on taking action for a week and assess how it went for you. Keep doing it if it’s doing you some good, and if it isn’t, try something else!
I know that working on these habits can be challenging, which is why I’ve put together a Back To School Stress Challenge. It’s designed with quick actions and lessons to provide you with accountability and support as you work on these health goals.
The challenge is free to join for those committed to improving their well-being this fall. However, spots are limited due to the personalized attention I provide for everyone in the challenge through the Flow Coach platform.
If you're interested in learning more about the Back To School Stress Challenge and how it can help you create lasting health habits, click the link below to go to the sign up page.
4 Ways The Support of Psychotherapy with Harnessing Change in Peterborough Will Help You
Psychotherapy can have a profound impact on the social, mental, and emotional Deep Health domains of your life. That’s why we pursued ways to enrich these domains of Deep Health by adding psychotherapy to our services at Flow Spa.
We are dedicated to providing exceptional care and support through our partnership with Harnessing Change in Peterborough.
Here are four ways our psychotherapy services can help you on your journey toward mental well-being.
1. Incredible Empathy and Professional Care
One of the cornerstones of effective psychotherapy is the ability to empathize deeply with clients.
At Flow Spa, we pride ourselves on offering incredible empathy and professional care. Our therapists are not only skilled professionals but also compassionate listeners who genuinely care about your well-being.
We create a safe and supportive environment where you can openly explore your thoughts and feelings without judgment.
2. Extensive Training and Experience
Our team at Harnessing Change boasts extensive training and experience, ensuring that you receive the highest quality care. With 24 years of education in psychology, our therapists bring a wealth of knowledge and expertise to every session. We employ various therapeutic approaches, including narrative therapy, to tailor our services to your unique needs. Whether you're dealing with anxiety, depression, trauma, or relationship issues, our experienced therapists are here to guide you.
3. Choose the Right Therapist for You
Finding the right therapist is crucial for your healing journey. At Flow Spa, we offer a diverse team of therapists, each with their unique specializations to cater to your specific needs.
Chris Brown: Chris specializes in men’s work and men’s group offerings. His expertise in addressing issues specific to men can help you navigate challenges and foster personal growth.
Genevieve Brown: Gen focuses on dealing with trauma and enriching relationships. Her compassionate approach helps clients heal from past traumas and build stronger, more fulfilling connections with themselves and others.
4. Support for Couples, Families, and Individual Therapy
Our psychotherapy services at Flow Spa are designed to support a wide range of clients, including individuals, couples, and families. Whether you're seeking individual therapy to address personal issues, couples therapy to improve your relationship, or family therapy to enhance communication and harmony within your household, we have the expertise to help. We believe in the power of therapy to bring about positive change and growth in all aspects of life.
At Flow Spa, in partnership with Harnessing Change, we are committed to helping you harness the power of psychotherapy to transform your life. Our empathetic approach, extensive experience, and tailored therapy options ensure that you receive the support you need to thrive.
Take the first step towards a healthier, happier you by exploring our psychotherapy services today.
The Deep Health Guide To Becoming Unstressable - Free Download of the new eBook -
This guide is designed to help you understand all the ways stress impacts your health and provide examples of what you can do to reduce stress and restore balance in your life.
Often when I talk to clients they’re surprised to realize that our health is so multidimensional.
Health seems like it should mean tangible things, like physically being healthy enough to move well and not being injured or sick. But as we’ll explore in this guide, health is made up of 6 dimensions.
Master these dimensions of your health and you can master what it takes to become Unstressable and radically transform your health.
I’m working on getting this guide added as a Kindle book on Amazon for the minimum price it can be listed at but if you want instant access to the eBook as a PDF, click the link below.
Finding The Right Massage Therapy Treatment for You at Flow Spa in Peterborough
Discover the healing touch of massage therapy
Our Registered Massage Therapists (RMTs) are dedicated to providing you with the highest quality care through a variety of therapeutic techniques.
Whether you’re seeking relief from chronic pain, recovering from a sports injury, or simply need a moment to unwind, Flow Spa has the perfect massage treatment for you.
Many of our clients are seeking out massage therapy as a way to relax from stress and ease pain. Massage therapy is a great treatment option for making the most out of the health insurance benefits that you have. And with direct billing available, it’s a breeze to book a treatment and have us take care of the rest of the work in processing payment from your insurance.
Customize your massage to suit your needs and preferences. These are just some of the treatment types that our therapists are trained in and skilled at providing for your best experience.
Deep Tissue Massage: Targeting Pain at Its Source
Deep tissue massage is ideal for those suffering from chronic muscle tension and pain. Our skilled RMTs use firm pressure and slow strokes to reach deeper layers of muscle and fascia. This technique helps break down adhesions (knots) and promotes better blood flow, leading to significant pain relief and improved mobility.
Sports Massage: Enhancing Athletic Performance
Athletes and active individuals can greatly benefit from our sports massage therapy.
Designed to prevent and treat injuries, sports massage incorporates techniques such as stretching, compression, and joint mobilization. Whether you’re preparing for a big event or recovering from one, our RMTs will help optimize your performance and speed up your recovery time.
Prenatal Massage: Nurturing Mothers-to-Be
Expectant mothers can enjoy the numerous benefits of our prenatal massage.
This gentle and soothing treatment focuses on the unique needs of pregnant women, helping to alleviate back pain, reduce swelling, and improve sleep. Our RMTs are trained to ensure both the safety and comfort of the mother and baby, providing a truly relaxing experience.
Relaxation Massage: Your Path to Tranquility
At Flow Spa, we understand the importance of taking time to relax and rejuvenate. Our relaxation massage is designed to help you escape the stresses of everyday life. This gentle and soothing massage focuses on calming the mind and body, using light to moderate pressure and smooth, flowing strokes. Perfect for anyone seeking a tranquil experience, our relaxation massage promotes overall well-being, reduces stress, and enhances your mood.
In addition to the range of massage treatments you’re looking for, some of our registered massage therapists are trained in other modalities to accentuate your treatment.
Hot Stone Massage: Melt Away Stress
Experience the ultimate in relaxation with our hot stone massage. Smooth, heated stones are placed on specific points of the body to warm and loosen tight muscles. The heat from the stones enhances the benefits of the massage, allowing for deeper muscle relaxation and stress relief. This treatment is perfect for those looking to unwind and de-stress.
Cupping Therapy: Ancient Healing for Modern Times
Cupping therapy is a traditional technique that has stood the test of time. This treatment involves placing cups on the skin to create suction, which helps improve blood flow and promote healing. Cupping can relieve pain, reduce inflammation, and increase relaxation. Our RMTs combine cupping with massage for a comprehensive therapeutic experience.
Why Choose Flow Spa in Peterborough?
At Flow Spa, we are committed to your well-being. Our RMTs are highly trained and passionate about helping you achieve optimal health. We offer personalized treatment plans tailored to your specific needs, ensuring you get the most out of each session. Our serene and welcoming environment is designed to enhance your healing experience, making each visit to Flow Spa a step towards a healthier, more relaxed you.
Book Your Appointment Today
Don’t wait to experience the transformative benefits of massage therapy.
Contact Flow Spa in Peterborough today to schedule your appointment. Let our expert RMTs guide you on your journey to wellness.
Call us at 705-230-8575 or click the button below to go to our online booking page to find your next appointment.
3 Legitimate Reasons You Should Not Cold Plunge, and 1 Sure Sign You Definitely Should
Everyone is on the cold plunge kick right now.
In the past year, I've seen a massive rise in the popularity of cold plunging. Before companies started selling at-home cold plunges left, right, and center most people looked at you like you were crazy if you willingly got into cold water. Now that we know there can be legitimate reasons to cold plunge, the concern is less about getting people to take the plunge but when you shouldn't
There are 3 key reasons why it's best to save your dip in cold water for another time.
Reason #1 - Immediately Post-Training
Right after a workout is not when we want to be cold plunging.
I'm sure you've seen images of football players jumping into cold tubs filled with ice after a steamy day at summer training camp. It's been the classic image of cold plunging forever but it's not the right image to portray.
When you hear someone refute the benefits of cold plunges they often pull on research that was done immediately post-training with runners and other athletes. The results show that the cold can blunt the adaptation response that causes muscles to grow bigger and stronger. You probably don't want that because getting results from your workouts are hard enough as it is.
Give yourself at least 3 or 4 hours post-training before plunging into cold water. This gives your body a chance to kick in the adaptation response to training before kicking out additional inflammation with the cold water.
There are much better times to cold plunge than right after your workout. If you're in the middle of a long weekend of back-to-back events you can use the cold water to blunt some pain and freshen back up but for your normal workout routine, save the cold plunges for recovery days and keep them away from your training.
Cold water it seems can be as effective as Advil at cutting down inflammation but we need that initial inflammatory response after a workout to signal muscles to grow bigger and stronger.
Reason #2 - You're Redlining
Have you ever felt like you were on the verge of having a complete meltdown?
Like if one more task hits your plate you'll lose it. This stressed-out state of "too muchness" for too long is how we reach burnout.
When we're redlining on the edge of burnout, our nervous system is already fried. Often when I see someone push themselves through cold plunging when they're already on the edge, the physical and environmental stress of the extreme cold is enough to reach the tipping point. People will feel depleted and run down if they don't have the extra capacity to handle a cold plunge from this state.
So don't cold plunge if you're already pushed to the limit.
How will you know if you're in this state?
If you're feeling frazzled and pushed to your limit, you're probably close enough to want to avoid cold plunging right now. You can also gain insight into the state of your nervous system with HRV or if your resting heart rate or breathing rate has gone up recently.
In this case, spend some time doing activities that promote more relaxation first without the intensity of a cold plunge, like float therapy.
Reason # 3 - You're Already Sick
Maybe you didn't heed the warning of reason 2 and now you're sick. This is definitely not a good time to cold plunge.
The stress of cold water on your system might boost your immune system but not when it's already worn down.
Cold plunging to boost your immune system happens best when you’ve already got a robust and healthy immune system. When you’re fighting off a cold or flu your body needs the resources to recover.
Don’t drain yourself further by plunging when you’re sick.
Now if there's one good reason I've seen to be a for sure sign that you should cold plunge it's this - you're scared.
The cold water may intimidate you. Don’t let it win. Most people may still look at you like you're insane if you willingly take the plunge but that's what separates you from 99% of people.
Bold choices will lead you towards bigger things in your life.
Spring Cleaning For Your Stress
Spring has arrived, and with it comes the ritual of spring cleaning.
But this year, we're not just talking about dusting off your shelves or clearing out your garage.
It's time to consider a deep clean for your stress levels.
This post will guide you through identifying your stressors, tackling them one at a time, and seeking support from your circle.
Let's embark on this journey towards becoming Unstressable.
How To Relieve Stress and Keep It Away This Spring
Effective stress relief requires a strategic approach.
Here’s how you can spring-clean your stress:
Identify Where Your Stress Is Coming From
Is it all the spring cleaning you need to get done?
Making plans for the kids when they’re out of school this summer?
High-interest rates and the financial pressures they’re still putting on us all?
All of the above?
Stress ebbs and flows and while most of us are used to having some stress in our lives, there are times when stressors will clash together and peak. We can handle the stress that we see coming and have built up resilience for but this is the dangerous realm of creeping towards burnout and having nothing left to give.
Before reaching this point, get clear on what’s causing you stress in the past, in the present, and in the future.
There’s only so much that we can control but bringing awareness to the various stressors is the first step to conquering the ill effects of stress once and for all. This is a part of the philosophy of becoming Unstressable.
For more on this, read this article on Deep Health and Stressors and take the quiz to identify your stress fingerprint.
Work On One Action At A Time
You’ve identified what’s most stressful in your life right now, now what do you do about it?
We need to handle stressors better because the reality is that most stressors are not going away anytime soon.
Don’t try to tackle it all at once though. We are all notoriously bad at thinking we can change everything in one fell swoop.
But with many things to manage and competing priorities, the only realistic way to spring clean our stress for lasting stress relief is one step, one action at a time.
You will stick to what you’ve committed to better without getting overwhelmed.
Get Your Friends On Board
Go fast with stress relief alone, or go far together.
Most of us need help and support for stress relief in our lives.
It might seem like a good idea to focus on eliminating stress on your own because you can hunker down and get straight to it.
But leveraging the power of your social circle for support can be even more effective. Not only can friends offer practical help and emotional support, but assisting them in turn can provide a sense of purpose and mutual relief from stress.
Your friends all have things they’re stressing about and by helping them you will help relieve yourself of social stress by rising up together.
When You’re Ready, Here’s How We Can Help More
A Deep Reset For Your Stress
Float therapy is unparalleled relaxation. There are few treatments or experiences as effective at relieving stress across all six dimensions of our health at once.
When you’re redlining the burnout and need a complete reset of your nervous system, floating provides incredible stress relief.
Unstressable
Unstressable is a 6-week online program designed to coach you through everything you need to reclaim control over stress and use it to build resilience.
Together, we can turn the tide on stress and reclaim the more calm, focused, and joyful life you deserve.
I Challenged Myself To Meditate Daily. It Was Life-Changing
For the last year, I stopped meditating daily at the height of the worst year of my life, and it was a disaster.
But why did I stop?
Getting off track with habits that are good for us is something I hear about far too often. It’s easy to get off track when we’re busy and try to tackle too many things at once. Some practices are worth the effort though.
We all have a superpower waiting dormant within us that will defend us from burnout and enhance our focus to be laser-sharp.
Ever since I learned about the value of meditation and how it improves our brains in psychology class close to 15 years ago, I’ve appreciated the power that comes from this skill of honing our focus on the present moment and taming our thoughts.
It not only allows us to focus better, but it opens a whole world of physical and mental capacities that are untapped within us by making the flow state more accessible. Through learning to meditate I was able to push myself physically beyond what my body is normally capable of in training and competing as a strongman. Not being the typical body type for the sport, I’ve always attributed a big part of my success to my mental training to perform so well in competition.
But meditation isn’t only about getting your body to do things physically beyond your normal means, I also become so much more mentally resilient to stressful situations through learning how to hold my focus in the present moment instead of ruminating about the past or getting anxiously caught up in future what ifs.
And for the last year, I let my practice slip. I was regularly having panic attacks and uncontrollable anger at the slightest inconvenience, and I was an emotional mess. A big part of the reason I stopped meditating consistently is the same excuse most of us have about it when we say that there’s no point in meditating because we just can’t get our mind to turn off or we don’t have the time.
I knew I needed to make a change and I went back to the drawing board to figure out a solution.
I started using the Muse Headband daily again at the start of this year. The Muse Headband looks like a pair of sunglasses you put on behind your ears and across your forehead that reads your brainwaves and provides immediate sound feedback while you’re meditating. I figured the advantage to using the Muse is that it helps to guide your brain into a calmer state and gives you a follow up report of what your brain was doing during the meditation session.
Imagine the soundscape of sitting on a beach and listening to the waves and wind on the water. As you calm your brainwaves into a meditative state the wind settles and the waves get softer. You hear birds chirp as a reward signal that you’ve reached a meditative state. When you get distracted, like when you start thinking about the next task on your todo list, a future event, or any other thought, the wind picks up and the waves get rougher, immediately signalling to bring your attention back to the present moment.
I had forgotten how great it was to meditate and the joy of the soundscapes in Muse. There’s a blissful feeling that comes after meditation that you carry with you throughout the whole day. And with time, you start to reign in those intrusive thoughts pulling you out of flow and the present moment. Thankfully, and even more important to me, my emotions are back under control and I am far less anxious.
The skill and practice of meditation will make virtually everything else in your life better.
This can look like sitting cross-legged and doing a formal practice that you’d picture in your mind when you describe meditation, or it can look however you need it to be comfortable enough to keep it going consistently.
I’ll let you in on a little secret, I lay down on my bed when meditating and turn it into a replacement for an afternoon nap. When I started back up I had just herniated a disc in my lower back so sitting upright was out of the question and if that had to be a prerequisite of meditating then I’d be in too much pain to keep it up.
I’d suggest starting with more traditional meditation though. You’ll probably want to be in a comfortable position, seated or lying down is preferable to draw your attention to what your thoughts are doing in a non-judging way or focusing on your breathing.
For now, make your plan to meditate every day this week.
Then try to extend it to 30 days. The difference might be so subtle you hardly notice, but it’s life-changing and well worth it.